ADVANCED IRONMAN 70.3 (Half Ironman). 11-14 hrs per week. 8 Week. Sunday Race. Re-usable.

Average Weekly Training Hours 10:27
Training Load By Week
Average Weekly Training Hours 10:27
Training Load By Week

Designed for advanced level triathletes, this 8 week plan will gradually build your speed, endurance and confidence for your key IRONMAN 70.3 distance event.

"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall, 7th in AG and just paying for my IRONMAN 70.3 World Champs slot now! I can't thank you enough!" Farid Shavaksha, August 2015


• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate other races into your plan


You can start this plan any Monday or simply set it to end on your race day. This version is for people who's target race is a Sunday. There are 9 to 11 workouts per week, with 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week and every fourth week is designed to help your body adapt and recover. There is a long run in mid-week and two rides at weekends. To be successful with this plan you should have at least 18-months experience of triathlon.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the harder 2 weeks (JPG)


Please visit or email the author:


Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography


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Sample Day 1
Run Threshold Session

These sessions will help increase your threshold running pace - a key determinant of Half Ironman run performance. They should be done at somewhere between your approximate 10-km and 10-mile race pace. Check out the Ironman Intensity Zones (attached to day 1) for more guidance on the training zones.

Warm Up:
15mins in Zone 2

4x7mins at low Zone 4 +60secs rests

Warm Down 
15mins in Zone 2

Sample Day 1
Pool Swim: Technique

These technique swim workouts should never feel too hard. Their purpose is to help improve your stroke and feel for the water. See the Instructions (attached separately to day 1) for the Key to Abbreviations.

Warm Up 
400FC breathe every 3 strokes +15secs rest,
5x100 as (50DRILL*/50PULL) in Zone 2 +10secs rests 

6x100 as (75FC in Zone 3/25BACK in Zone 2) +15secs rests,
2x100KICK as (25 in Zone 2, 50 in Zone 3, 25 in Zone 2) +10secs rests. 

Warm Down 
200 alternating (50KICK/50FC) all in Zone 2 +15secs rest,
200 alternating (50BACK/50FC) all in Zone 2 +15secs rest,
200FC in Zone 2.

Sample Day 2
Bike Speed Skill Session

These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.

Warm Up
10mins in Zone 2,
5mins as (5secs in Zone 5, 55secs in Zone 2)

20mins as (30secs in upper Zone 4, 30secs in Zone 2), rest 2mins in Zone 1.
10mins as (30secs in upper Zone 4, 30secs in Zone 2).

Warm Down:
5mins in Zone 2

Sample Day 2
Run off the bike, fast at first

As soon as you finish cycling, slip your run shoes on and do 5mins in Zone 4, into a warm down of 5mins in Zone 2.

Sample Day 2
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Sample Day 3
Speed Skill Run

These workouts focus on increasing your ability to run fast. This helps to raise the ceiling of your running ability, so that lower paces feel easier.

Warm Up:
15mins easy in Zone 2,
4 x 20secs gradual accelerations up to 3k race pace. 20secs walk rests.

3mins in Zone 3 +2mins recovery in Zone 2,
3mins in Zone 4 +2mins recovery in Zone 2,
2mins in Zone 5 +60secs recovery in Zone 1,
1min in Zone 5.

Warm Down:
5mins Zone 2 jog, chatting pace.

Sample Day 3
Pool Swim: Speed Skill

These swim workouts focus on higher intensity swimming. And maintaining good technique at higher speeds. 

Warm Up:

200 alternating (50FC/50BREAST) in Zone 2 +30secs rest,
8x50 as (25FC in Zone 4/25FC in Zone 2) +15secs rests.

8x100FC as (50 in Zone 5, 50 in Zone 2) +15secs rests,
100KICK in Zone 2 +10secs rest.
8x50FC in Zone 5 +30secs rests.

Warm Down
200 alternating (50BACK/50FC) in Zone 2 +15secs rest,
200 alternating (50BREAST/50FC) in Zone 2
+15secs rest,
200FC/PULL in Zone 2.

Phil Mosley
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

I am always available to answer any questions you may have about your plan.